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Tuesday, February 11, 2014

Mon Feb 10 On-Ramp to Crossfit Bootcamp- Tricep Dips, Push-Ups, Mt Climbers, Russian Twists, KB Swings, Plank updowns

Warm Up
400m Run
10 Push Ups
15 BW Squats
5 Inch Worms
20 Back Extensions

Skill/Strenth
5 min EMOM
Plank 30 sec


WOD
6 min. AMRAP

Set 1
10 Tricep Dips
10 Push-Ups
10 Mt. Climbers

REST 2 mins

Set 2
10 Russian Twists
10 KB Swings
10 Plank Up/Downs

        Rounds

Mauri     3                |   2 + 10 reps
Trish      4 + 15 reps |   5 + 20 reps
Carol     5                 |   4
Tracey   6                 |   6
Julia       6                 |   5 + 20 reps
Rosa     5                  |   2
Erin       3                  |  4
Monica  3                 |   4

Post WOD Stretch
Sprinters Stretch

Cash Out
 3 Rounds
15 Glute Bridges